Origin and Nutrition
Swiss chard is a leafy green that belongs to the Chenopodioideae family, which also includes beets and spinach and is native to the Mediterranean.
Cultivated all over the world, it is appreciated for its ability to grow in poor soils and its low need for water and light.
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There are many types of Swiss chard, some of which have colorful jewel-toned stems and veins, making this vegetable particularly pleasing to the eye.
In addition, its leaves and stems provide a large amount of vitamins, minerals and powerful plant compounds.
Just 1 cup (175 grams) of cooked Swiss chard packets (3):
- calories: 35
- Protein: 3.3 grams
- carbohydrates: 7 grams
- Fiber: 3.7 grams
- Vitamin A: 214% of the Reference Daily Intake (RDI)
- Vitamin C: 53% of the IDR
- Vitamin E: 17% of the IDR
- Vitamin K: 716% of the IDR
- Calcium: 10% of the IDR
- Copper: 14% of the IDR
- Magnesium: 38% of the IDR
- Manganese: 29% of the IDR
- Iron: 22% of the IDR
- Potassium: 27% of the IDR
As you can see, a small serving of cooked chard covers your daily need for vitamins A and K and almost meets the RDI for vitamin C.
In addition, Swiss chard is a good source of calcium, magnesium, copper, zinc, sodium, phosphorous, and vitamin E.
This green is not only loaded with nutrients, but it is also extremely low in calories, making it an ideal food for weight loss.
Packed with disease-fighting antioxidants
Swiss chard is also rich in antioxidantswho fight the free radicals in your body that can cause certain diseases.
The many antioxidants in Swiss chard include polyphenols, vitamin C, vitamin E Y carotenoid plant pigmentsAs the beta carotene. These nutrients help protect cells from free radical damage.
Eat a diet rich in antioxidants found in Swiss chard can lower your chances of developing certain chronic diseases.
For example in a review of 19 publicationspeople with the highest beta-carotene intake had a significantly lower risk of lung cancer than those with the lowest intake.
Swiss chard contains several antioxidant flavonoids, such as quercetin, kaempferol, rutin and vitexin.
Kaempferol it is a powerful anti-inflammatory compound that may also have anti-cancer properties.
For example, a test-tube study found that the kaempferol attacked pancreatic cancer cells by inducing cell death and inhibiting the growth of cancer cells.
Research shows that vitexin, another flavonoid found in Swiss chard, can help fight heart disease by lowering blood pressure, reduce inflammation and inhibit blood coagulation.
loaded with fiber
Fiber is an essential nutrient that has many important functions in your body.
For example, feeds beneficial gut bacteria, promotes regular bowel movements, helps maintain healthy cholesterol levels, and slows digestion, stabilizing blood sugar levels.
Just 1 cup (175 grams) of cooked chard provides about 4 grams of fiber, 15% of the RDI (Recommended Daily Intake).
Health organizations such as the American Heart Association and the American Diabetes Association recommend that adults consume at least 25 to 30 grams of fiber per day from food.
Following a diet rich in fiber provides many health benefits.
People who follow these diets have lower rates of colon cancer, stomach cancer, and heart disease.
Additionally, many studies indicate that those who follow high-fiber diets have significantly lower body weight than those who follow low-fiber diets.
Heart health benefits
There is no doubt that eating more fresh produce is good for your heart.
Eating a diet rich in a wide variety of vegetables and fruits has been shown to reduce risk factors for heart disease, such as inflammation, high cholesterol, and high blood pressure.
Swiss chard is an excellent source of potassium, calcium, and magnesium, minerals that help maintain healthy blood pressure.
The fiber found in Swiss chard can lower cholesterol levels by reducing the liver’s production of cholesterol and help your body excrete more before it is absorbed into the bloodstream.
Many large studies indicate that people with a higher intake of green leafy vegetables such as Swiss chard have a lower risk of heart disease.
A study of more than 173,000 people linked each increase in one serving of green leafy vegetables per day to an 11% reduction in heart disease risk.
Additionally, those with the highest intake (1.5 servings per day) of green leafy vegetables such as Swiss chard were 17% less likely to develop heart disease compared to those with the lowest intake.
May decrease insulin resistance and lower blood sugar
Swiss chard is loaded with nutrients that can lower blood sugar, or glucose.
For example, the fiber in Swiss chard can help maintain healthy blood glucose levels.
High-fiber foods help slow digestion, which slows the rate at which sugar is absorbed into the bloodstream, preventing high blood sugar levels and stabilizing glucose levels.
fiber too helps reduce insulin resistancea condition in which cells stop responding to insulin.
insulin resistance is associated with an increased risk of diabetes, heart disease, and obesity.
Eating more high-fiber vegetables like Swiss chard can improve symptoms in people with diabetes and insulin resistance and reduce the chances of these conditions occurring in the first place.
In addition, chard it is rich in antioxidants, such as alpha lipoic acid (ALA)which has been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage.
A review of 23 studies concluded that people with the highest intake of green leafy vegetables had a 13% lower risk of diabetes than those with the lowest intake.
May promote weight loss
Following a healthy diet that includes nutrient-rich foods like Swiss chard can help you lose weight and keep it off for good.
Replenish with fiber-rich vegetables like chard can increase satiety after mealswhat reduces the risk of snacking and overeating.
In a study of 120 overweight adultsthose who received twice as many vegetables as the control group experienced greater weight loss and satisfaction with hunger.
People who eat more vegetables tend to weigh less than those who don’t.
A review of 17 studies in more than 560,000 participants it noted that those with the highest vegetable intake were 17% less likely to be overweight or obese.
In addition to its fiber content, chard has only 35 calories per cooked cup (175 grams).
Adding this low-calorie, nutrient-dense green to your diet can help keep you on track when trying to lose weight and get healthy.
How to add it to your diet
Swiss chard is a nutritional powerhouse that can be eaten in many ways. Its mild flavor makes it a perfect ingredient for countless recipes.
Here are some great ways to add chard to your diet:
- Saute with coconut oil and add it to the scrambled eggs.
- Use it in hearty soups and stews.
- Add it to a mixed green salad.
- Blend a few leaves into your favorite smoothie.
- Rub the leaves with olive oil and salt, then bake to make chips.
- Sauté with garlic and olive oil for a flavorful side dish.
- Use it in place of basil when making homemade pesto.
- Toss it wilted into pasta dishes.
- Pickle the stems for a crunchy snack.
- Mix fresh Swiss chard with hummus for a tasty and nutritious dip.
- Fill the chicken breast with Swiss chard and goat cheese.
- Top the pizza base with Swiss chard, mozzarella, and tomatoes.
- Mix it into your favorite frittata.